How to do Seated Forward Bend
- Sit tall with legs extended, flex the feet.
- Hinge from the hips and reach forward, keeping the spine long.
- Hold where you feel a gentle stretch, breathing into the back of the legs.
Benefits
- Stretches the hamstrings and spine
- Calms the mind
- Relieves tension in the back
A note on safety
Bend the knees and sit on a cushion if the lower back rounds; never force the fold. This is general guidance, not medical advice. A qualified teacher can adapt this pose to your body, which is exactly what we do in our private sessions at home in Doha.
FAQ
I can't reach my toes, is that okay?
Completely. Reach the shins or use a strap. Flexibility comes with practice; forcing it does not.
Practise it with a teacher
Reading helps, but a teacher perfects your form. Book a session at home in Doha. First group class free.